Plan generated from your profile · adjust anytime in Profile
Search a recipe or ingredient, pick the meal, add it to the plan.
Browse and maintain the foods and recipes Mesa uses for planning, logging and shopping.
How your eating is trending this week.
This is what makes the plans yours. Mesa recalculates whenever you change something here.
The basics Mesa uses to calculate your target.
Edit anything here — Mesa recomputes your recommended calories and rebuilds your targets. Every number below is formula, not guesswork.
Calories, macro split and preferences that nudge your menu.
Choose where your calories come from — Mesa keeps it adding up to 100% and rebuilds your menu to match.
Your total calories stay the same — the split changes where they come from.✓ computed
A clear distinction between public-health guidance, estimates from your information, and Mesa’s own planning rules.
Your recommended calories use the Mifflin–St Jeor equation, your age, height, weight, sex and selected activity level. It is a population equation, not a measurement of your metabolism. Recipe energy and macros are calculated from Mesa’s ingredient data and portions.
These are general population measures, not personalised prescriptions. Mesa shows them only where its data can calculate the measure.
Mesa fits meals to your calorie target, selected macro split, dietary restrictions, avoids, sharing choices and recipe variety. Lunch and dinner mains do not repeat within a week; breakfasts, snacks and sides may repeat. The planner also limits lunch/dinner meat meals to at most one red-meat meal and three poultry meals per week (four meat meals total). These are Mesa planning preferences, not clinical guidelines.
The calorie adjustments for fat loss (−325 kcal), muscle gain (+60 kcal), macro ranges, favourite boosts and the ±10% target-consistency band are also Mesa settings—not clinical guidelines.
“Higher protein” and “higher fibre, lower saturated fat” are preference nudges in the planner. They do not diagnose, treat or prevent a condition.
Mesa does not assess thyroid or skin conditions, iodine, selenium, omega-3 adequacy, low-GI suitability, micronutrient sufficiency or medical dietary needs. Ask a qualified clinician for individual advice, especially for a condition, medication, pregnancy or a therapeutic diet.
WHO healthy diet guidance (fibre and saturated fat) · WHO sugars guideline · Mifflin–St Jeor equation.
Reviewed July 2026. Sources describe broad guidance; they do not validate every individual meal or outcome.
The choices Mesa uses to filter and shape recipes.
Pick any that apply — Mesa will never plan a recipe that breaks one of these. Combining is fine (e.g. vegetarian + gluten-free).
Some days call for a snack, some don't. Turn this off and Mesa plans breakfast, lunch and dinner only for you — your daily calories spread across those three meals. This is per person, so you and your partner can each choose.
Mesa will never suggest a recipe that contains these.
Menus, recipes and ingredients are shown in the language you pick. This applies to this device only.
Sign-in, couple sync and Mesa information.
Mesa offers general nutrition guidance, not medical advice. Ask a qualified clinician about individual dietary care or a medical condition.
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